You stay awake and toss and turn in bed, restless and not giving your brain peace. A look at alarm clock reveals that it is between 3 and 4 in the morninga period in the early morning in which a particularly large number of people wake up unintentionally.
According to the World Health Organization (WHO), 40 percent of the planet’s population suffers from sleeping problems. Chronic lack of sleep causes difficulties concentrating, irritability, decreased performance, headaches, weakness in the immune system, overweight, cardiovascular diseases and even depression, among other psychological disorders.
How much should you sleep?
According to the Sleep Foundation, Young children should sleep between 10 and 13 hours a day, primary school students between 9 and 12 hours, adolescents between 8 and 10 hours, and adults at least 7 hours.
Analysis shows that people are sleeping less and less around the world. A Samsung study, for example, evaluated a total of 716 million nights of adult users of its sleep trackers, and concluded that people slept about 4 minutes less in 2023 than in 2022, reaching an average of 6 hours and 59 minutes of sleep.
Asians are the ones who sleep the least in the world, with a total of 6 hours and 34 minutes, while North Americans sleep half an hour more and Europeans, three quarters of an hour more.
What causes sleep disorders?
Between 3 and 4 in the morning, or early at dawn, the body is usually in the REM (Rapid Eye Movement) phase, which is not deep sleep. It’s the moment we dream. In that period, one annoying noise is enough, light sources or an unpleasant room temperature for a person to wake up.
Often the psychological burden, stress, Problems or pending tasks are responsible for difficulties falling asleep. Once a person wakes up and begins to think, they will not be able to go back to sleep as quickly, because when reflection begins, the body releases cortisol, the stress hormone, which wakes us up.
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Factors such as shift work or night work, Jet lag or menopause can alter the sleep-wake rhythm. Normally, melatonin (the sleep hormone) is released at night and makes us tired. The body usually releases a greater amount of it between 3 and 4 in the morning. Then the body rests, the brain receives less blood flow, and the body temperature drops.
But if the melatonin level is too low at night, we wake up. The body only produces melatonin when the level of serotonin is sufficient. Without the happiness hormone, it is also not possible to achieve a restful sleep.
What helps combat sleeping problems?
For people who often stay awake at night, a good idea may be not to look at the clock, as that only increases the pressure. It is better to sit still, think something nice or count sheep.
But if the thoughts keep running through your head and the restlessness is too great, a good idea is to get up, write down your thoughts, or do something relaxing, which doesn’t include watching TV or YouTube videos. It’s better to read something. And as soon as fatigue returns, the recommendation is to return to bed as soon as possible.
What improves sleep?
Many people tend to focus more on the symptoms than the causes of their sleep problems. For example, They fight fatigue with a lot of caffeine and sleep problems with alcohol. This is neither useful nor healthy. Short naps may be good, but falling asleep at night in front of the TV is not.
The German Society for Sleep Research and Medicine (DGSM) proposes some tips that could help:
1. Regular sleeping times
For healthy sleep, you have to listen to your internal clock. Some people prefer to stay awake longer, others find it better to get up earlier. The important thing is, if possible, to always go to bed and get up at the same time.
2. Sleep rituals
Many read a couple of pages, others write something in their diaries or snuggle as a couple. Some relaxation techniques such as yoga also help. It doesn’t really matter what it is, the important thing is that it makes it easier to fall asleep.
3. Pleasant atmosphere
For most it is important that the room is calm, dark, silent, ventilated and cool. The ideal room temperature for sleeping is between 16 and 18 degrees, although some like something a little cooler.
4. Avoid stimulants
The stimulating effects of caffeine can last up to eleven hours. That is why it is advisable to stop drinking as early as possible. Although alcohol is tiring because it reduces brain activity, it generates light and restless sleep. The same applies to large dinners.
5. Goodbye to screens
It’s not just young people who use smartphones too much. And in all cases the recommendation is the same: stay away from them and put them away so you can sleep better.
(dzc/lgc)
